Incline Close Grip Barbell Bench Press
In SetGrip: Barbell Bench Press (Incline, Close Grip)
A close grip on an incline bench splits the work between triceps and upper chest, landing somewhere between a flat close-grip bench and an overhead press. That makes it sensible assistance for overhead pressing, and the incline lets the elbows track forward naturally, so the tucked position feels less forced than on a flat bench.
How to do the Incline Close Grip Barbell Bench Press
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Triceps · Arms
The triceps take over in the top half of the press to lock the elbows, and they do more with a closer grip.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Incline Close Grip Barbell Bench Press work?
The Incline Close Grip Barbell Bench Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Incline Close Grip Barbell Bench Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Close Grip Barbell Bench Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Close Grip Barbell Bench Press?
If you cannot do the Incline Close Grip Barbell Bench Press, try the EZ-Bar Close Grip Bench Press, the Neutral Grip Incline Dumbbell Press or the Twisting Grip Dumbbell Bench Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Close Grip Barbell Bench Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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